Egg vs. Alfalfa Sprouts

Nutrition comparison of Egg and Alfalfa Sprouts


Ever wonder how your favorite foods stack up against each other in terms of nutrition?

We compared the nutritional contents of egg versus alfalfa sprouts (100g each) below using 2020 USDA and NIH data[1].

For a quick recap of significant nutrients and differences in egg and alfalfa sprouts:

  • Alfalfa sprout has 44.3 times less saturated fat than egg.
  • Alfalfa sprout has signficantly more dietary fiber than egg.
  • Egg has more lutein + zeaxanthin than alfalfa sprout, however, alfalfa sprout contains more beta-carotene than egg.
  • Egg has more riboflavin, pantothenic acid, Vitamin B6 and Vitamin B12, however, alfalfa sprout contains more niacin.
  • Egg is a great source of Vitamin D and calcium.
  • Egg is an excellent source of Vitamin A and protein.
Detailed nutritional comparison of egg and alfalfa sprouts is analyzed below. You can also visualize the nutritional comparison for a custom portion or serving size and see how the nutrition compares.

USDA sources for nutritional information: Egg (Egg, whole, raw, fresh) and Alfalfa Sprouts (Alfalfa seeds, sprouted, raw) . Have a correction or suggestions? Shoot us an email.


Image of Egg src
Image of Alfalfa Sprouts src

Calories and Carbs

calories

Egg is high in calories and alfalfa sprout has 84% less calories than egg - alfalfa sprout has 23 calories per 100 grams and egg has 143 calories.

For macronutrient ratios, egg is lighter in protein, much lighter in carbs and much heavier in fat compared to alfalfa sprouts per calorie. Egg has a macronutrient ratio of 36:2:62 and for alfalfa sprouts, 52:27:21 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Egg Alfalfa Sprouts
Protein 36% 52%
Carbohydrates 2% 27%
Fat 62% 21%
Alcohol ~ ~

carbohydrates

Both alfalfa sprouts and egg are low in carbohydrates - alfalfa sprout has 2.1g of total carbs per 100 grams and egg has 0.72g of carbohydrates.

The carbs in alfalfa sprouts are made of 90% dietary fiber and 10% sugar, whereas the carbs in egg comprise of 100% sugar.

dietary fiber

Alfalfa sprout has signficantly more dietary fiber than egg - alfalfa sprout has 1.9g of dietary fiber per 100 grams and egg does not contain significant amounts.

sugar

Alfalfa sprouts and egg contain similar amounts of sugar - alfalfa sprout has 0.2g of sugar per 100 grams and egg has 0.37g of sugar.

Protein

protein

Egg is an excellent source of protein and it has 215% more protein than alfalfa sprout - alfalfa sprout has 4g of protein per 100 grams and egg has 12.6g of protein.

Fat

saturated fat

Alfalfa sprout has 44.3 times less saturated fat than egg - alfalfa sprout has 0.07g of saturated fat per 100 grams and egg has 3.1g of saturated fat.

trans fat

Both egg and alfalfa sprouts are low in trans fat - egg has 0.04g of trans fat per 100 grams and alfalfa sprout does not contain significant amounts.

cholesterol

Egg is high in cholesterol and alfalfa sprout has less cholesterol than egg - egg has 372mg of cholesterol per 100 grams and alfalfa sprout does not contain significant amounts.

Vitamins

Vitamin C

Alfalfa sprout has more Vitamin C than egg - alfalfa sprout has 8.2mg of Vitamin C per 100 grams and egg does not contain significant amounts.

Vitamin A

Egg is an excellent source of Vitamin A and it has 19 times more Vitamin A than alfalfa sprout - alfalfa sprout has 8ug of Vitamin A per 100 grams and egg has 160ug of Vitamin A.

Vitamin D

Egg is a great source of Vitamin D and it has more Vitamin D than alfalfa sprout - egg has 82iu of Vitamin D per 100 grams and alfalfa sprout does not contain significant amounts.

Vitamin E

Alfalfa sprouts and egg contain similar amounts of Vitamin E - alfalfa sprout has 0.02mg of Vitamin E per 100 grams and egg has 1.1mg of Vitamin E.

Vitamin K

Alfalfa sprout has 100 times more Vitamin K than egg - alfalfa sprout has 30.5ug of Vitamin K per 100 grams and egg has 0.3ug of Vitamin K.

The B Vitamins

Egg has more riboflavin, pantothenic acid, Vitamin B6 and Vitamin B12, however, alfalfa sprout contains more niacin. Both egg and alfalfa sprouts contain significant amounts of thiamin and folate.

Egg Alfalfa Sprouts
Thiamin 0.04 MG 0.076 MG
Riboflavin 0.457 MG 0.126 MG
Niacin 0.075 MG 0.481 MG
Pantothenic acid 1.533 MG 0.563 MG
Vitamin B6 0.17 MG 0.034 MG
Folate 47 UG 36 UG
Vitamin B12 0.89 UG ~

Minerals

calcium

Egg is a great source of calcium and it has 75% more calcium than alfalfa sprout - alfalfa sprout has 32mg of calcium per 100 grams and egg has 56mg of calcium.

iron

Egg has 82% more iron than alfalfa sprout - alfalfa sprout has 0.96mg of iron per 100 grams and egg has 1.8mg of iron.

potassium

Egg has 75% more potassium than alfalfa sprout - alfalfa sprout has 79mg of potassium per 100 grams and egg has 138mg of potassium.

Antioxidants and Phytonutrients

carotenoids

Carotenoids are micronutrients commonly found in plants and some animal products. An example is beta-carotene, the notable carotenoid which is a popular source of Vitamin A.[4][5]

For specific types of carotenoids, egg has more lutein + zeaxanthin than alfalfa sprout per 100 grams, however, alfalfa sprout contains more beta-carotene than egg per 100 grams.

Egg Alfalfa Sprouts
lutein + zeaxanthin 503 UG ~
beta-carotene ~ 87 UG
alpha-carotene ~ 6 UG

Omega-3 and Omega-6

omega 3s

For omega-3 fatty acids, alfalfa sprout has more alpha linoleic acid (ALA) than egg per 100 grams, however, egg contains more dha than alfalfa sprout per 100 grams.

Egg Alfalfa Sprouts
alpha linoleic acid 0.048 G 0.175 G
DHA 0.058 G ~
DPA 0.007 G ~
Total 0.113 G 0.175 G

omega 6s

Comparing omega-6 fatty acids, egg has more linoleic acid than alfalfa sprout per 100 grams.

Egg Alfalfa Sprouts
other omega 6 0.022 G ~
linoleic acid 1.555 G 0.234 G
Total 1.577 G 0.234 G



Customize your serving size


The comparison below is by weight, but sometimes 100g isn't that intuitive of a measurement for food. View a custom portion comparison (e.g. cups, oz, package).

You can try adding or subtracting the amount of either Egg or Alfalfa Sprouts .

Note: The specific food items compared are: Egg (Egg, whole, raw, fresh) and Alfalfa Sprouts (Alfalfa seeds, sprouted, raw) .

Egg g

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FAQ

Does alfalfa sprouts or egg contain more calories in 100 grams?
Egg is high in calories and alfalfa sprout has 80% less calories than egg - alfalfa sprout has 23 calories in 100g and egg has 143 calories.

Is alfalfa sprouts or egg better for protein?
Egg is a fantastic source of protein and it has 220% more protein than alfalfa sprout - alfalfa sprout has 4g of protein per 100 grams and egg has 12.6g of protein.